1. Start by securing yourself on a decline bench, ensuring that your legs are locked in place at the top of the bench.
2. Take a pair of dumbbells with a neutral grip (palms facing each other) and lie down on the bench.
3. Press the dumbbells up above your chest until your arms are fully extended, but don’t lock your elbows.
4. Keeping your upper arms stationary and elbows in, slowly lower the dumbbells in a controlled motion, bending at the elbows. The dumbbells should move in an arc-like motion towards the sides of your head or just beside your ears.
5. Lower the dumbbells until your forearms slightly pass parallel to the floor, or you feel a stretch in your triceps.
6. Pause briefly at the bottom of the movement.
7. Exhale and extend your elbows to raise the dumbbells back to the starting position without using momentum.
8. Contract your triceps at the top of the movement for a second, then slowly lower the dumbbells again.
9. Repeat the motion for the desired number of repetitions.
10. Maintain control throughout the exercise and avoid letting the dumbbells drift forward or backward, which could strain your shoulders or reduce triceps engagement.
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